5 tibetan rites instructions

5 Tibetan Rites Step-by-Step Instructions

How to get the incredible benefits of the rejuvenating Five Tibetan Exercises: age reversal, restored hormonal health, easier weight loss and more!

The most important thing you should know is that the 5 Tibetan Rites work in conjunction with each other, so if you want to fully experience the remarkable benefits of these ancient Five Tibetan exercises it’s best to do all five of them daily (download a free poster of the Five Tibetan Rites below):

Download a Free Poster of the 5 Tibetan Rites

However, if you are extremely overweight don’t do Rites #4 and #5 until you’ve developed enough core strength.

Before giving you the detailed description so you can do each of the 5 rites correctly, here are three practical tips to keep in mind:

Tip #1. If your physical condition is average, start with just 5-7 repetitions for each of the 5 Tibetan Rites and build to the full set of 21 adding 2-3 more repetitions each week.

It’s much more important to take your time and focus on doing the exercises correctly, rather than pushing yourself to achieve doing the full set in the shortest amount of time. Then, as you reach the maximum recommended of 21 repetitions for each of the 5 Tibetan Rites, this whole workout won’t take you more than 10 minutes.

Tip #2. Avoid doing the Rites in the evening because they build a lot of energy that lasts for hours and you’ll find it hard to fall asleep. It’s best to do these powerful, energy-generating Five Tibetan exercises early in the day. Why? Because they’ll raise your metabolism for the rest of the day and as a result, your body will burn more fat.

However, do them after your morning shower, as water dissipates the prana (life energy) that this workout builds. If you do the Tibetan 5 Rites correctly you should not sweat, so not showering after them shouldn’t be a problem.

Tip #3. Perform the 5 Tibetans on an empty stomach, in a well-ventilated area (outside if possible, but NOT in the sun) and wear comfortable, loose clothing.
Let’s go now to the step-by-step instructions for the 5 Tibetan Rites.

1. First Rite: Clockwise Spin

Stand upright and extend your arms at shoulder level away from your body, palms facing down, keeping your fingers together.

Start turning clockwise (to the right) while inhaling deeply through your nose during the first spin.

TIP: To avoid getting dizzy, keep your eyes fixed on one point, for example your right hand’s little finger.

Stop when you’ve completed 21 turns of this first exercise of the 5 Tibetan Rites.

As you stand up, allow your muscles to relax a few seconds while breathing deeply a couple of times and feeling the sensations in your body before moving to the Second Rite.

2. Second Rite: Leg Raise

Lay flat on the floor on a rug or mat, on your back with your legs straight and your arms to your side palms down, keeping your fingers together.

While inhaling deeply through your nose, lift your legs and head simultaneously, tucking your chin into your chest.
Keep your legs straight and try to extend them towards your head.

While exhaling through your mouth, slowly lower the legs and head returning to the initial position of laying flat on the floor.

After completing 21 repetitions of this Second Rite, stand up and allow your muscles to relax a few seconds while feeling the sensations in your body and breathing deeply a couple of times before moving to the Third Rite.

3. Third Rite: Kneeling Backbend

Kneel on the floor with your your spine straight, legs together, toes curled. Tuck your chin against your chest and place your hands on the backs of your thighs.

While inhaling deeply through your nose, raise your head up while leaning back bringing your shoulder blades together, craning your head and neck backwards as far as you comfortably can, relaxing your lower spine and supporting your weight with your hands braced against your thighs.

Do not strain.

Time your inhale so that your lungs are full when you reach all the way back position.

While exhaling forcefully through your mouth with your face and cheeks relaxed, start to come forward back to your starting position, with your chin tucked against your chest.

Time your exhale so that your lungs are completely empty when your head has returned to the starting position.

After completing 21 repetitions of this Third Rite, stand up and allow your muscles to relax a few seconds while feeling the sensations in your body and breathing deeply a couple of times before moving to the Fourth Rite.

4. Fourth Rite: Table Top

Sit on the floor with your spine erect, legs straight, a little less than shoulder-width apart, arms to your side, palms down, fingers together, chin tucked against your chest.

While breathing out, raise your buttocks off the floor while bending your knees, shifting your weight to your arms and legs, continuing to raise your buttocks until your trunk and thighs are straight and parallel to the floor, letting your head go back as far as you comfortably can.

As you breathe in, return gently to your initial sitting position with your head dropped forward, chin tucked against your chest.

After completing 21 repetitions of this Fourth Rite, stand up and allow your muscles to relax a few seconds while feeling the sensations in your body and breathing deeply a couple of times before moving to the Fifth Rite.

5. Fifth Rite: Pendulum

Get down on the floor on your hands and knees (in push-up position), with your hands and legs a little less than shoulder-width apart.

While exhaling, come up on your toes shifting your weight in your arms, straighten your legs, arch your spine, bend your head back. Do not let your body touch the ground except for your curled toes and hands during this last exercise of the 5 Tibetan Rites.

While inhaling, bend at the hips, push your buttocks up into the air making an inverted V-shape with your legs and arms straight, while tucking your chin toward your chest and trying to put the soles of your feet flat on the floor.

Then, while exhaling, return to your starting position (arms supporting your weight and head pulled towards your back).

After completing 21 repetitions of the Fifth Rite, lay flat on the floor on your stomach with your arms stretched out from side to side, your head to one side and your eyes closed. Feel the sensations in your body. Relax fully waiting until your heart beat and breathing return to normal.

Finishing Up the 5 Tibetan Rites

After you complete the exercises, simply walk around and stretch a bit for half a minute and then go on about your day.
Beside getting into shape, boosting your energy, toning your body, kicking your body’s metabolism and fat-burning in just 10 minutes on a busy schedule, one of the main conveniences of the 5 Tibetan Yogic Rites is that you can do them at home, in your backyard, in a hotel room, in the park, on the beach or even at the office – if you have enough space for your mat.

It doesn’t really matter where you do them; as long as you are consistent you too will experience the astonishing health benefits of these five Tibetan Exercises >>

The Five Rites Exercises

The following instructions and photographs are taken from the book Ancient Secret of the Fountain of Youth, Book 2.

Rite #1 Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase number of spins from 1 spin to 21 spins. Breathing: Inhale and exhale deeply as you do the spins.

Rite #2 Lie flat on the floor, face up. Fully extend your arms Along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always Keeping the knees straight. Allow the muscles to relax, and repeat. Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.

Rite #3 Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again. Breathing: Inhale as you arch the spine and exhale as you return to an erect position.

Rite #4 Sit down on the floor with your legs straight out in front of you and your feet about 12″ apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Rest before repeating this Rite.¬†¬†¬†Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.

Rite #5 Lie down with your face down to the floor. You will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body Is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted “V”. At the same time, bring the chin forward, Tucking it against the chest. Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.

SPECIAL CAUTION: Spinning and stretching through the following exercises can aggravate certain health conditions such as any type of heart problem, multiple sclerosis, Parkinsons’s Disease, severe arthritis of the spine, uncontrolled high blood pressure, a hyperthyroid condition, or vertigo.

Problems may also be caused if you are taking drugs that cause dizziness. Please consult your physician prior to beginning these exercises if you have any difficult health issues or if you have any other concerns.

Preparation for the “Five Rites” Program

For the first week, and only if your are relatively healthy and fit, do each exercise three times.

If you are inactive, overweight, or have health problems begin these exercises doing one of the first three each day, and only if you feel totally comfortable doing this. Later in this article I will describe exercises you can do to help yourself strengthen so you can begin to do the “Five Rites”. If you have any concerns whatsoever, please consult with your physician. Individuals on serious medications should consult with their physicians.

If you are overweight do not do Rites #4 and #5 until you have developed some strength and endurance. Do the substitutes for #4 and #5 until you yourself feel ready to begin doing #4 and #5 of the “Five Rites”.

Do only what you feel comfortable doing. That may be only one of each exercise for the first week. Build up to two of each exercise the second week, three of each exercise the third week, etc. or at a faster pace only if your body does not hurt when you do these exercises.

21 is the maximum of each exercise you should ever do. If you want to enhance your program, do the exercises at a faster pace, but do not so more than 21 of each exercise each day. Doing more than 21 repetitions of each exercise in any day will affect your chakras negatively and can create imbalances in your body.

The “Five Rites” may stimulate detoxification¬† and often creates many unpleasant physical symptoms. This is why it’s recommended to increase the number of each exercise gradually on a weekly basis. I also recommend a vibrational detoxification with Choming Essences. For more information on vibrational detoxification with Choming Essences please visit my website http://www.mkprojects.com/.

If you have not exercised for some time, prepare to begin your “Five Rites” exercise program by walking daily, for a half hour each day if possible. Another alternative in preparation for the Five Rites is a stretching program with a gradual increase in the types of stretching exercises and the duration of this program.

A sugar free and low fat diet is an important support when integrating the “Five Rites” exercise program into your life. Also check for Digestive Food Sensitivities and eliminate all foods you do not digest easily.

Do the Five Rites exercises every day. The maximum you should skip is one day each week. If the exercises are done less than six days each week, the results will be greatly reduced.

If on certain days your time is limited, do 3 repetitions of each exercise. This takes less than five minutes.

For maximum benefit, do the exercises before breakfast in the morning, if at all possible. If this is not possible do them anytime during the day.

Background of the Five Rites Exercise Program

In 1985 a book called The Ancient Secret of the Fountain of Youth written by Peter Kelder was published which for the first time fully described an exercise program for “youthing”.

This is an exercise program used by Tibetan monks to live long, vibrant and healthy lives. In fact, this book states that many have lived longer than most can imagine by following the program often called the “Five Tibetan Rites”.

The benefits are described in this book and a subsequent book 2 with an expanded description of the program by the publisher called the Ancient Secret of the Fountain of Youth – Book 2, a companion to the original book by Peter Kelder. Many thanks to the publisher Doubleday for such a special an expanded explanation of the Five Rites.

Potential Benefits of the Five RitesThe authors provide many examples of the benefits of the “Five Tibetan Rites” including the following: looking much younger; sleeping soundly; waking up feeling refreshed and energetic; release from serious medical problems including difficulties with
spines; relief from problems with joints; release from pain; better memory; arthritis relief; weight loss; improved vision; youthing instead of aging; greatly improved physical strength, endurance and vigor; improved emotional and mental health; enhanced sense of well being and harmony; and very high overall energy.

How the Five Rites WorkMedical professions explain the benefits based on their personal perspective and I suggest you read the entire two books for a broad overview. However, the majority share the view that the rites represent a system of exercise that affects the body, emotions and mind.

The Tibetans claim that these exercises activate and stimulate the seven key chakras that in turn stimulate all the glands of the endocrine system.

The endocrine system is responsible for the body’s overall functioning and aging process. This means that the Five Rites will affect the functioning of all your organs and systems, including the physical and energetic systems and that includes the aging process.

The man who brought these Five Rights out of Tibet stated that “performing the Five Rites stimulates the circulation of essential life energy throughout the body”.

Chakras Chakra is an Indian Sanskrit word that translates to mean “Wheel of Spinning Energy”. Chakras are spinning wheels or vortexes of energy of different color that perform many functions connecting our energy fields, bodies and the Cosmic Energy Field.

Chakras are powerful electrical and magnetic fields. Chakras govern the endocrine system that in turn regulates all of the body’s functions including the ageing process. Energy flows from the Universal Energy Field through the chakras into the energy systems within our bodies, including the Meridian System.

Our bodies contain seven major chakras or energy centers and 122 minor chakras. The major chakras are located at the base of the spine (Root Chakra), at the navel (Sacral Chakra), in the solar plexus (Solar Plexus Chakra), within your heart (Heart Chakra), within the throat (Throat Chakra), at the center of your forehead (Brow or Third Eye Chakra), and at the top of your head (Crown Chakra). These chakras are linked together with all other energy systems in the body and various layers of the auras.

The Speed of the chakra spin is a key to vibrant health. The other keys to vibrant health that relates to the chakra is ensuring they are clear of negative energy and that they are perfectly shaped and not distorted.

The Five Rites speed up the spinning of the chakras, coordinate their spin so they are in complete harmony, distribute pure prana energy to the endocrine system, and in turn to all organs and processes in the body. This is one of the major requirements for vibrant health, rejuvenation and youthfulness.

Happy and Joyous Vibrant Health

With Love and Caring,
Mary Kurus